Hypertrophy/Strength Focused Meso 3-4 reps

Focused on strength in the 3-4 rep range on the 6 main lifts (Bench, Squat, Deadlift, Barbell Row, Pullups, Overhead Press), along with hypertrophy for the relevant muscles through accessories. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Prime Pec Fly

Skull Crusher (Dumbbell)

Prime Dip Machine

Skull Crusher (Machine)

Tricep Pushdown (Cable)

Push Day - Strength

Deadlift (Barbell)

Wide Grip Pull-Up (Band)

Wide Grip Pull-Up (Assisted)

Single Arm Row (Dumbbell)

Prime Row

Prime High Row

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Preacher Curl (Machine)

Underhand Lat Pulldown

Pull Day - Strength

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Prime Lying Leg Curl

Prime Leg Extension

Glute Kickback

Prime Ab Crunch

Reverse Hyperextension

Legs

Bench Press (Close Grip)

Bench Press (Band)

AD Press

Viking Press

Prime Incline Press

Lateral Raise (Dumbbell)

Prime Lateral Raise

Lateral Raise (Machine)

Rear Delt Fly (Dumbbell)

Chest + Shoulders

Dip (Red Band)

Dip (Assisted)

Pull-Up (Neutral Grip, Assisted)

Lat Pulldown

Lat Prayer

Triceps/Lats

Bent Over Row (Barbell)

Seal Row

Cable Row (V-Bar)

Prime Extreme Row

Bicep Curl (Dumbbell)

Prime Preacher Curl

Prime Reverse Fly

Upper Back/Bicep/Delts

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